CrossFit – Sun, Mar 31

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

Row, ski, or bike:

:30 easy pace

:20 moderate pace

:10 fast pace

3 sets:

5 elbow-to-instep/leg

:30 goblet hold good mornings

10 alternating goblet hold reverse lunges

10 alternating single-leg toe touches

– Use one dumbbell.

1 set:

5 x shuttle runs

– 1 run is 25 feet out/25 feet back.

240331 (AMRAP – Rounds and Reps)

– RX –

Complete as many reps as possible in 10:00 of:

10 double-DB box step-overs (20/35 lb) (20/24 in)

5 shuttle runs

– 1 shuttle run = 25 ft down/25 ft back.

– INTERMEDIATE –

Complete as many reps as possible in 10:00 of:

10 double-DB box step-overs (10/15 lb) (20/24 in)

5 shuttle runs

– 1 shuttle run = 25 ft down/25 ft back.

– BEGINNER –

Complete as many reps as possible in 10:00 of:

10 box step-overs (12/20 in)

5 shuttle runs

– 1 shuttle run = 25 ft down/25 ft back.

Skill Work (Checkmark)

Post-workout:

4 sets:

:20 V-ups

:10 rest

:20 flutter kicks

:10 rest

Stretching (No Measure)

2 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

– AT-HOME – (AMRAP – Rounds and Reps)

Complete as many reps as possible in 10:00 of:

10 dumbbell step-ups or walking lunges (20/35 lb)

5 shuttle runs

– 1 shuttle run = 25-ft down/25-ft back)

– Use two DBs, held at the sides in a farmers carry.